To get results and prevent over training, focus on hitting your core two to three times a week post-workout. During those workouts, aim to include a variety of core exercises – not just crunches. Planks, cable woodchops, and abdominal rollouts are all good variations to include. Also, aim for the bulk of your program to consist of total body exercises that are going to involve your core like front squats, deadlifts, and standing shoulder presses. When choosing sets and reps, also be sure to mimic your current training program. If the rest of your training is geared towards increasing maximal strength and power, then your core moves should focus on that as well (shifting to medicine ball throws versus woodchops for instance). As with other muscle groups, vary the exercises and intensity to constantly see results and avoid overtraining.
When focused on definition, don’t forget about nutrition. The majority of changes in body composition are going to come from your diet. In fact, maintaining your normal diet but tossing in some abdominal work will likely have no affect on belly fat according to the Journal of Strength and Conditioning Research. Hit your abs with a variety of exercises a few times a week and use the rest of the time to improve your nutrition.
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About the Trainer: Jeremey DuVall
Jeremey DuVall is a personal trainer based in Denver, CO. He received a Master’s degree in Human Performance from the University of Florida while specializing in strength training for endurance athletes. For more on Jeremey, check him out at JeremeyDuVall.com or on Twitter, @JeremeyD.